Training Log Archive: WillRiggIn the 7 days ending Feb 7, 2016:
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Sunday Feb 7, 2016 #
Cross training 30:00 [1]
(rest day)
Spin and a good chat with Beth. Just about class this as training. More of I just needed to get out of the flat.
Saturday Feb 6, 2016 #
10 AM
Running 45:31 9.26 km (4:55 / km) +201m 4:26 / km
ahr:142 max:155
Cheeky (early) test to see how the Achilles was feeling.
Down the bog and around the seat with Tam,Sasha and Andrew. Got busted on the meadows when I bumped into Nixon. Not racing tomorrow is the right thing to do. Might take a rest day as well as it's been a while.
No pain maybe a small twinge but its hard to tell.
Down the bog and around the seat with Tam,Sasha and Andrew. Got busted on the meadows when I bumped into Nixon. Not racing tomorrow is the right thing to do. Might take a rest day as well as it's been a while.
No pain maybe a small twinge but its hard to tell.
Friday Feb 5, 2016 #
Cross training 2:11:45 [2] 49.4 km (2:40 / km)
Ride out with Quadzilla and Quadatron to the reservoir. My cycling muscles were pretty much spent after yesterdays spin session so had a pretty rough patch at about an hour into the headwind and up hills. Lads got me through it though and with the wind on our backs, some sweet downhill and Stephens outrageous and quite unbelievable chat about his girl problems at the moment,the last 25k was nice and enjoyable.
Cross training 10:00 [1]
Dry cycle to gym and very soggy one back.
Strength & Conditioning 15:00 [0]
Usual SSS mobility.Muscle above knee felt a bit fucked. Quite ironic really, cross train because you're injured - get even more injured. Managed to loosen it off after a bit of self massage in the sauna. Might try a run tomorrow Achilles feeling better.
Thursday Feb 4, 2016 #
Note
(injured)
Probably wont be running until Sunday, maybe Monday depends how fast it recovers.
Note
Got an entry to Pendle 3 peaks race(Eng champs race) in August, nice!
7 AM
Strength & Conditioning 1:00:00 [1]
Achilles obviously to stiff/sore to do some stuff, so missed some plyo work and did some mobility stuff instead.
Squats 3 x 5 (70kg)
Squats 3 x 5 (70kg)
Cross training 10:00 [1]
8 PM
Cross training 1:10:00 [3]
To gym and back.
WU/WD
3 x 10[2min]
10s,20s,30s,30s,20s,10s just to get the legs turning over.(recovery time=double actual time)
HR at around 150bpm-155bpm managed to get it up to 160bpm for last rep which makes me thinking I was being a bit lazy on the others. First spin session for a while though so will know what HR to aim for next time.
Had the Mountain Man Jacob for company, some good chat made this session go a lot quicker than it would of done on my own!
WU/WD
3 x 10[2min]
10s,20s,30s,30s,20s,10s just to get the legs turning over.(recovery time=double actual time)
HR at around 150bpm-155bpm managed to get it up to 160bpm for last rep which makes me thinking I was being a bit lazy on the others. First spin session for a while though so will know what HR to aim for next time.
Had the Mountain Man Jacob for company, some good chat made this session go a lot quicker than it would of done on my own!
Wednesday Feb 3, 2016 #
3 PM
Running 1:43:56 15.6 km (6:40 / km) +726m 5:24 / km
ahr:136 max:166 (injured)
Pentlands and Chill with Callum and Sash.
Feeling good until my Achilles started getting worse and worse from about 40 mins, had to shuffle back and walk the steep uphills to avoid too much discomfort :(((( fuck sake. No running for me for a few days at least. Beth Hanson do you need a cross training partner?
Feeling good until my Achilles started getting worse and worse from about 40 mins, had to shuffle back and walk the steep uphills to avoid too much discomfort :(((( fuck sake. No running for me for a few days at least. Beth Hanson do you need a cross training partner?
Tuesday Feb 2, 2016 #
7 AM
Note
Shit sleep woke up like 7 times - barely made it to uni never mind the normal morning run I was going to do.
6 PM
Running 25:35 5.58 km (4:35 / km) +80m 4:17 / km
ahr:141 max:164
some easy miles.
Running 39:11 9.6 km (4:05 / km) +7m 4:04 / km
ahr:170 max:188
Solo intervals
20 x 1min [1min]
Good to get some reasonable leg turnover. Feel like I'm not trying as hard as I could as I would in a group. Not too bad to not go full gas though especially with another 3 hardish o sessions planned.
20 x 1min [1min]
Good to get some reasonable leg turnover. Feel like I'm not trying as hard as I could as I would in a group. Not too bad to not go full gas though especially with another 3 hardish o sessions planned.
Running 13:55 2.66 km (5:14 / km) +7m 5:10 / km
ahr:148 max:159
Monday Feb 1, 2016 #
Note
Mobility wasn't happening this morning or recovery run. Very tired out from the weekend and leaving my bed wasn't an option, will do an easy 30min before gym tonight instead.
Strength & Conditioning 1:00:00 [1]
5 PM
Running 25:28 [2] 5.05 km (5:03 / km) +20m 4:57 / km